Since this is the offseason, I know it is hard for many goalies to keep their skill up. I have created this thread to help out those goalies. If any goalie has any tips they would like to share, please post it.
*PLEASE DO NOT POST QUESTIONS ABOUT A PARTICUALR DRILL. IF YOU HAVE ANY QUESTIONS, PLEASE PM THE PERSON.*
Drill Number 1-
What you need:
A friend
A flat wall and flat surface
15 yards from the wall to your friend, and 5 yards from the beginning to the end of the wall.
What you do- Have your friend stand behind you, and the throw the ball at the wall. Once the balls hits wall, you react and try to make a save. Do not react until the ball hits the wall, cheating will only hinder your progress. Have your friend take shots from different areas (3 yards, 8 yards, 15 yards)
Why you should this- Will help you get over your fear of the ball coming at you, will also help you with your saves, and forces you to follow the ball, not the stick.
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Drill Number 2-
What you need:
9 pieces of paper with a number 1-9 on each one.
A friend
A wall around your height (must be atleast your height
The numbers should be aranged like this:
123
456
789
What you do- Face the wall in an athletic stance, have your friend yell out each number like it were a shot, then step to it like it were a shot, and hit the number with your hand.
Why you should do this- It will increase your hand-eye coordination (sp).
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Drill Number 3-
What you need:
A friend
Chest Protector
Gloves
Helmet
Net
What you do- Get on your knees and have your friend throw the ball at the net. Try to catch the ball with both of your gloved hands.
Why you should do this- Again, works on hand-eye coordination. Gets you used to wearing your equipment, and playing it.
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Drill Number 4-
What you need:
A friend
Goalie stick
Gloves
Net
What you do- Turn the stick upside doww, and hold it like that. Then have your friend take high shots, and make the saves without switching hand position.
Why you should do this- This will help you on lower, and offside shots.
I can't remember the rest, I'll post them at a later date.
Equipment-
What you need:
A goalie stick
Goalie Gloves
Chest Protector
Helmet
Throat Guard
Exercises-
Jump Rope
Run Long and Short Distances
Squats
Juggle (Hand-Eye)
Wrist Curls
Rowing Machine
Yoga/Pilates
Shadow Boxing with Light Weights in your hands.
Mirror Drill (Make saves in front of a mirror, see what you're doing wrong)
Anything else you feel you should do.
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step 1: color a band around each ball in a different color (similar to the stripe on a pool ball)
step 2: have a shooter stand at x with all of te balls. you stand in cage facing the midline with the second shooter about ten yards out.
step 3: the feeder throws ball to shooter who shoots ball
step 4: when shot is taken, you must call out the color of the ball
hows it help?: it forces you to focus on the ball and not the stick, it also forces you to watch the ball all the way into your stick
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Passing/Clearing Drill:
What you need:
Goalie Stick
Gloves
Helmet
Brick Wall (Side of the Gymnasium at school is best)
Procedure:
Stand 20-25' away from the wall. Mark out a brick that is about eye level and straight in front of you. As you stand 20-25' away from the wall, start to wind up as if it were a clear and try to hit that brick you are aiming at. Remember to step into the pass for this will help your accuracy if your body is leaning into it.
This is a clearing/passing drill and will help your aim and hand/eye coordination. The key is the brick being eye level and straight in front of you because if you don't, then the ball will just bounce in the complete opposite direction. You would like to be doing this at 75% power at first then as you continue to do better and are hitting the brick constantly, turn it up a notch. Continue this until you have a good feel for your stick's throwing capabilities. I suggest going on for about 2 hours.
Remember, don't think about throwing the ball, just do it. You want to create some muscle memory for throwing the ball. This is essential to not worrying about thinking about throwing the ball or completing the pass. It is a work-out, trust me. Also, as the ball is returning, stop it like you would a save. This will help you learn to save, reset yourself, and clear: all of what goalies are expected to do.
This is an excellent drill if you just restrung your stick and are unfamiliar with its characteristics.
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What you need
3 shooters
30 or so balls
full goalie gear
net
What to do
Have shooter 1 take shot on goal, the instant you go for/save the ball shooter 2 shoots. Follow this until you run out of balls, and take a break; then repeat.
Make sure the shots are quick, one right after the other leaving the goalie little time to react. also shoot at different sections of the net to work on all areas.
works wonders on flinching, eye hand coordination, as well as body positioning.
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1) Four corners- This is a nice warm up in practice that I do every day. First you need a very accurate shooter. Dont have them shell you with shots but not pass it. Have them shoot at a moderate speed where you can make every save relativly easy. Have the shooter shoot (moderate speed) first give you 15 consecutive shots high right side, 15 consecutive hip right side, 15 consecutive high left side, 15 consecutive hip left side, 15 consecutive right side bounce, and 15 consecutive left side bounce. Remember to get into your stance before each shot. Really exagerate stepping too the ball and watch the ball right into the pocket. After have them shoot fast speeds mixing it up all around.
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2) Like the one above the shots should be moderate speed. With your dominant hand only on the stick right below your sticks head. Get in your stance with your dominant hand only on the stick and your non dominant just kind of hanging or whatever. Take shots and save the ball by getting that top hand to it. This should help speed/quickness with hands and stick. Remember that non dominant hand is only a pivioting hand, and your dominant hand should ALWAYS be right below the head a all times.
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3) In this one you need you and 2 other people. You will get in a stance facing the net back to the shooter. The shooter will get ready and the 3rd person will say now or go or whatever. When you hear the signal you will tun but the shot will be a quarter of the way to you. You must turn process wherethe ball is and where its going, step, an make th save. Make sure the shots are at a slower speed. You dont want to be ripped in the back with a crank shot.
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need:
friend
ball
you
(gloves or not)
sit down with your back facing your friend. have them hold the ball above your head so you cant see where its coming from. without them saying anything, have them drop the ball. you have to catch it before it hits the ground
i reaaally recommend the color ball exercise---thats a good one.
also, for form, there's the '21 drill'. you need your stick and a line on the ground, and if you want you can suit up.
all you do it act like you are making a save, 21 times, in every position...ex: start on the line and make a 'save', paying attention to your form, 21 times. do it to the upper right, upper left, side right, side left lower right, and lower left. may take some time, but after you've been doing this for a while the forms will become second nature and will help you a lot in the cages.
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What you need:
-Goalie gear
-Cage
-Crease
-1 shooter
-1 middie, covered by a defensive middie
-1 attackmen to cover the goalie
What you do:
-Make the middie streak up field, and have the defensive middie cover him well. Have the other attackman cover the goalie. The shooter takes shots at the goalie, and if the goalie makes the save, he has to make the clear to the defensemen immediately. 4 seconds after the save, the shooter shoots again.
If you have enough people, put more than one set of middies on the field so the goalie has options to throw to.
What it does:
-Helps with clears, but also shows the goalie that he has 4 seconds in the crease. It forces him to make quick decisions, and makes them start the offense by making a good pass to the middie streaking up field.
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back juggling
what you need,
3 balls
(cup recomended)
What you do
Lay on your back, and start to juggle throwing the balls straight in the air,
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Wall Juggle
What you need,
A wall at least 3 ft wide
3 balls
What you do
juggle by throwing the balls against the wall
DO THESE DRIllS AFTER YOU GET GOOD AT JUGGLING (they are a little tricky)
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Drill Number 2-
What you need:
9 pieces of paper with a number 1-9 on each one.
A friend
A wall around your height (must be atleast your height
The numbers should be aranged like this:
123
456
789
What you do- Face the wall in an athletic stance, have your friend yell out each number like it were a shot, then step to it like it were a shot, and hit the number with your hand.
Why you should do this- It will increase your hand-eye coordination (sp).
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what you need:
complete old goalie stick(head and shaft)
your game or mud stick
1pound or so of sand
30 balls
a friend
what you so is you fill up your old goaile stick with sand so it makes it heavy.
and then you have your friend shoot at top right, top left, hip, off side hip, bottom right, bottom left, 5 hole. 30 times at regular speed. with the heavy stick repeat a couple of times then with your game stick or your mud stick go through a regular warm up. then repeat with you sand filled stick.
what this does....
this gets you to move to the ball faster than you regulary would with a game stick. so when you are done with the sand filled stick you should be moving faster then you used to move.
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This is basically the routine I do everyday, all you need is a wall, stick, gloves, and helmet if you want and a couple balls.
1. For the first part just plant your feet about 10 yds from the wall. Don't step when you throw, this is just for your arms.
Hold your stick with your hands kinda in the middle. --m--m--O (-=shaft m=hand o=head of stick)
-100 times righty like this
-100 times lefty same thing
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2. Then move back to about 20 yds and do outlet passes. Hold your stick how you normally would for outlets. Take one step this time.
-50 right handed
-50 lefty (I usually on do like 20-25 tho)
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3. Last part, Doc calls this the "Doc Drill" but most people have done it before. Start about 10 yds from the wall. Hold your stick the way you would to make a save. Throw the ball so it bounces after it hits the wall, then step and make the save. Now do that again from where you are. You should keep getting closer to the wall. Do stickside, offstick, stickside.... Keep getting closer until you miss or get too close to the wall. Do this for 30+ minutes only with your dominate hand.
Only take a short break between each drill.
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I was not sure if I was allowed to post a link from the other forum so I copied and pasted. Good Luck Reading it.
I would like to thank the following goalies from TLF for posting the information:
- smitt5l68
- Jjaylax09
- Outburst
- LatinBabe
- Laxgoal03
- Laxkeepermem
- jaw22
- pcgoalie17
- adqttr
- laxplaya98
- demongoalie
Clearing Drill
This drill increases your throwing strength/accuracy and running.
So what you do is use cones to create a 4 foot by 4 foot "Box" at both end of the field.
Then stand instide one box and one end of the field and put X amount of balls on the ground.
After that, try to throw the balls into the box.
After you are out of balls sprint as fast as you can up to the other box.
For every ball you didn't get into the box take a lap around the field.
Then do it over.
If you have another person have him/her stand in the box and throw the balls. If he/she has to leave the box to catch the ball, take a lap.
If you have 2 Goals replace the boxes with goals.
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If you are afaid to get hit by the ball, you get all of your pads on and grab a shaft without a head. Now have friends shoot on you as they would normally. Have them try to shoot at your torso and legs, it is too hard to stop a shot about your head like that. You have to stop the shot with only your body. This may hurt at first but you will build up a tolerence and be a much better goalie
Materials:
- Yourself
- A goal and Crease.
- A friend.
1. Stand in the crease like you normally would.
2. Close your eyes. and have your friend run somewhere.
3. Then he yells thats he is ready and you open your eyes and he takes a shot.
4. Do this over and over so you know where the ball is.
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